Weight loss occurs when you burn more calories than you consume. You can alter this ratio to facilitate weight loss by reducing your calorie intake, by exercising or by doing both. Jogging is an effective activity to increase your daily calorie burn.
Aerobic Exercise
The President's Council on Physical Fitness and Sports recommends that adults incorporate intentional exercise as part of a healthy lifestyle. Aerobic exercise burns calories and helps strengthen your heart and lungs. Jogging at a pace of 10 minutes per mile will burn 500 to 800 calories an hour depending on how much you weigh. To lose a pound of fat a week, you should strive to create a daily calorie deficit of 500 calories a day. A regular exercise program that incorporates jogging is an effective way to reach your goal.
Starting to Jog
Consult your physician before you begin a new exercise program. Slowly stablish an exercise base until you are able to walk briskly for 30 minutes while carrying on a conversation. Jogging is an activity that you will have to work up to over time. Start by jogging slowly for short intervals, and take walking breaks as necessary. Increase the time you jog in small increments and listen to your body. Jogging can be hard on your knees and joints, so work rest days into your exercise plan.
Proper Shoes
Jogging will help you lose weight, but if you hurt a foot, ankle or knee, you might be sidelined for months. Proper footwear is essential to reduce your risk of injury. Have your gait evaluated in a running specialty store and choose quality running shoes that offer the appropriate fit and stability. Check your shoes for wear every three to six months and replace them as needed.
Healthy Diet
You cannot outrun a poor diet. It takes a lot less time to eat 500 calories than it does to burn it off jogging. Fuel your runs with whole grains, fruits, vegetables, lean meats and healthy fats. You may notice increased hunger with your new running regimen, so eat plenty of high-fiber foods to help you stay full. Drink plenty of water, as running can quickly dehydrate you.
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